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Archive | June, 2014

Wednesday June 18, 2014

Workout of the Day:
Three Rounds for time:
Run 400
21 Toes to Bar
15 Weighted Push-up 35/15

 

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Tuesday June 17, 2014

Workout of the Day:
For Time:
21-15-9
Power Clean (135/95)
Bar Facing Burpees
-50 Double Unders after each round
Endurance WOD:
3 Rounds for time:
Row 500 meters
21 Burpees
Run 400 meters

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Monday June 15, 2014

Reminder:  Holiday hours for today’s Open Gym will be 8am – 10am
Workout of the Day:
Row 1000 meters
100 Push Press 75/45
10 Muscle-ups (Sub will be 30 Pull-ups

 

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Saturday May 14, 2014

Workout of the Day:
In Teams of two, with one Partner working at a time complete for time:
50 Back Squats 135/95
40 Pull-ups
30 Shoulder to Overhead 135/95
50 Front Squats 95/65
40 Pull-ups
30 Shoulder to Overhead 95/65
50 Overhead Squats 65/45
40 Pull-ups
30 Shoulder to Overhead 65/45
*Teams can only use one bar, and will strip plates to get to desired weights.

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Friday June 13, 2013

Workout of the Day:
For time:
25 Handstand push-ups
50 Box jump, 24/20
50 Kettlebell swings, 35 lbs.
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Sit-ups
50 Burpees
50 Double unders

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Thursday June 12, 2014

Workout of the Day:
Snatch x 2 reps on the minute for 8 minutes
Then:
Complete as many rounds as possible in 15 minutes of:
15-foot rope climbs, 2 ascents
20 wall-ball shots, 20/14-lb. ball
Run 200 meters
Endurance WOD:
Run 400 meters x 8
Rest 90 Seconds between each round

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Wednesday June 11, 2014

Workout of the Day:
As many rounds as possible in twelve minutes of:
6 Toes to Bar
9 Hand-release push-ups
12 Box jumps (24/20)

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Tuesday June 10, 2014

Workout of the Day:
Squat Clean 2-2-2-2-2-2-2
Then:
Three Rounds for time:
Run 400 meters
12 Power Cleans 155/105
24 Wall Ball 20/14
Endurance WOD:
Run 1 mile
Rest 4 min
Run 1 mile

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Monday June 9, 2014

Workout of the Day:
Push Press 3-3-3-3-3
Then:
Four Sets for Times of:
8 Shoulder to Overhead 95/65
10 Lateral Burpees over the Barbell
12 Pull-ups
Rest 2 minutes between each round.

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Saturday June 7, 2014

Workout of the Day:
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…
As many rounds and reps as possible in 10 minutes of:
Pull-Ups x 5 reps
Burpees x 5 reps
Rest 5 minutes, and then,
As many rounds and reps as possible in 10 minutes of:
Row 150 Meters or Run 200
Heavy Kettlebell Swings x 15 reps

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